WEBVTT

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- Hi, everyone.

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Welcome to Home, 
your 30-day yoga journey.

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It's Day 19.

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Drum roll, please.

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(drumming)

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Balance.

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Let's get started.

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(upbeat gentle music)

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Alrighty, my friends,

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let's begin in a
nice, comfortable seat.

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Welcome back.

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As your ready, 
sit up nice and tall.

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Close your eyes and just
take a moment here to tune in.

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Notice how you feelin' today.

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Go ahead and use this moment
to acknowledge whatever it took

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(chuckles) to get here.

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Some days a bit easier.

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Some days a bit more difficult.

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But perhaps it is true that
the hardest part is now over.

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You're here, 
you've pressed play,

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you've landed

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and you can allow
the practice to do its thing,

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simply be present

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as best you can along the way.

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We'll, of course, use our breath

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as a tool to anchor

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one present moment 
leading to the next.

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Take a deep breath in here.

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Inhale, big, big, big, big, big.

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And exhale nice and slow,
long breath out.

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Inhale, big, big, big, big, big.

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Lift your heart, lift your head.

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And exhale long,
slow breath out.

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And one more cycle,

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this time just notice where 
you might be clenching.

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Just kind of a 
pattern or habitual thing,

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or maybe it's really

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a bit of tension 
in the body today.

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Big breath in if 
you haven't already.

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And then use your exhale to
really soften any areas that you

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might feel like you 
are holding or clenching.

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Cool. Then we'll 
slowly open the eyes.

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We're gonna bring the 
fingertips to our sides.

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We're going to bring back
this little synchronization.

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Pull the pinkies back 
and when you're ready,

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inhale, here we go, 
lifting the arms up halfway.

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So wrists are in 
line with the shoulders.

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Exhale, palms come together.

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Today as you bring the palms
together think about lifting

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your sternum up 
to meet your thumbs.

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So we're reinforcing that lift.

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Chin to chest keep 
the sternum lifted,

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even though 
you're bowing the head.

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And then inhale, reach 
fingertips all the way up.

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Think about reaching 
from your side waist.

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Side waist to the shoulders,
shoulder to the elbow,

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elbow to the wrist, wrist 
to the fingers and beyond.

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And then exhale, 
press it down with energy,

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here we go.

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All the way to the earth.

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Inhale.

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Fingertips reach out.

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Exhale, hands come together.

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Namaste.

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Chin to chest.
Reach behind.

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Inhale, long puppy belly.

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Think long 
belly as you reach up.

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Exhale, float it down.

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Inhale.

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Fingertips left to right.

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Exhale, palms 
together in prayer.

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Chin to chest, reach behind.

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Inhale, all the way up.

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And exhale float it down.

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Marrying the 
action to the breath,

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the breath of the action.
Reach it out, breathe in.

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On your exhale 
palms come together.

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Chin to chest.

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Keep the heart lifted.

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Inhale all the way up,
listen carefully,

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reach, reach, reach.

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Exhale, we're gonna 
take a twist to the left.

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Right hand to the left knee,
left fingertips behind.

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Try to keep the 
heart lifted here.

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Tuck the chin slightly.

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Inhale to sit 
up a little taller.

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Exhale to draw the navel in.

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Maybe gently look 
past your left shoulder.

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Inhale in again, 
lift your sternum.

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And exhale, slowly release,
come back to center.

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Fingertips on the earth,
at your sides.

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Here we go, inhale.

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Send them out left to right.

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Exhale, palms come together.

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Namaste.

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Chin to chest.
Reach behind.

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Big inhale.

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Long belly reach, reach, reach.

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On the exhale, twist to
your right, nice and slow.

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Ooh, my shoulder.

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Inhale to lift the heart.

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Exhale, little bit of 
a journey into the twist.

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I'm gonna keep reminding you
there's never really any need,

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I just don't see it to crank 
or push in these twists

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so keep it nice and easy.
Work from the inside out.

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Take your time.
Keep finding that grace.

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Alright, inhale.

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Use your exhale 
to bring it back.

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Awesome, bring 
the palms together.

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Let's bow the head to the heart.

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Inhale in deeply here.

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Exhale, empty it out.

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Pause here.
Notice how you feel.

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So sometimes a path to balance

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is not in the doing all the

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things that we're told

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to do for our 
well-being but in the

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listening or the undoing even.

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So taking these moments

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to really pay attention.

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Again, notice where 
you might be gripping

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or holding anything at all.

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And then inhale, drop that
breath down into your belly.

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Exhale to release 
and come forward,

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Downward Facing Dog.
Take your time.

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If you want to sneak in some
little Cat-Cows before you head

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up that way,

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you know I'm all for that.

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Take your time.

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Start to amp up the breath.

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Make that inhale 
a little bit longer.

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See if you can 
extend the exhale as well.

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If you're working in some 
spinal flexion in Cat-Cow,

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go ahead and make 
your way to Downward Dog.

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Start to ground 
through the fingertips.

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Remember, upper arm bones rotate
out and then we'll balance that

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external rotation with the
inner rotation of the femurs,

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the thigh bones, 
knowing of course,

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that starts at the feet,
the ankles,

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the shins, the knees, the hips.

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Here we go.
Inhale in deeply.

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Exhale, melt your heart
towards the tops of your thighs.

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It's okay to bend the 
knees generously here.

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Good, make sure you're not
holding in the head or the neck.

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So it's one thing if 
you want to peek at me,

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I got you, but then make sure

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you take a couple 
solid breaths here.

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Each practice in 
Downward Dog, do check in.

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Make sure we're not 
gripping or holding in the neck,

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cutting off that flow 
of energy to the crown.

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You're here for one more breath.
You're doing great.

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Excellent, tuck the chin.

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Slowly shift forward into Plank.

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You got this.

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Walk the toes out.
Take a nice wide stance.

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Make sure you're 
not too narrow here.

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Hips, excuse me, toes are as
wide as the hips or wider.

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Wrists underneath the shoulders.

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We're gonna puff up 
through the upper back body.

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We're gonna send 
the heels out, way out,

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crown of the head 
reaching way forward.

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Inhale in deeply here.

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And exhale, bending the elbows,

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lowering all the way to 
the belly with control.

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Great. Press into 
the tops of the feet.

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Drag the hands in 
line with the rib cage.

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Squeeze those 
elbows into the side body.

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Tuck the chin, inhale,

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press into the pubic 
bone and roll up, Cobra.

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Keep it nice and low.

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And exhale, 
forehead kisses the mat.

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Tuck the chin, think 
about uncurling here.

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Press the pubic 
bone into the earth.

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We rise up, breathe in.

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Maybe Cobra 
grows a little taller.

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And exhale 
forehead kisses the mat.

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Keep squeezing those elbows in.

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Claw through the 
fingertips and again,

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inhale, we rise up,
Bhujangasana.

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On the exhale it 
crests and falls.

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Forehead kisses the mat.

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Beautiful.

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Nice and easy here, you're
gonna press up to all fours.

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Inhale in, exhale,
Tabletop Position.

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Walk the knees 
underneath the hip points.

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Wrists still 
underneath the shoulders.

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Oh, what's up creaky old floor?

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Are you there?

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Nope. No, okay.

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(floor creaks) Oh, there we go.

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Alright, that's for like O.G.

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Yoga with Adriene community.

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Alright, here we go.

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Front body lifts up.
(floor creaks)

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(laughs) Now it's 
really coming into play.

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Front body lifts up to meet
the back body and peek at me if

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you're confused 
about what that means.

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So here I go of my beautiful
natural curvature of the spine

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doing its thing with gravity.

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I'm gonna draw my navel up, hug
the little ribs so that my lower

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back can lengthen and it's this
feeling of kind of sucking up my

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front body to meet my back body.

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It's a bit of 
an odd image when

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you're not like in 
the room together.

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So, here we go.

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Tabletop Position.

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Inhale, kick the right foot out.

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Keep the right toes on 
the ground here to start.

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In fact, let's do a little
sawing motion front and back

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just to reinforce 
this connection to Dunda.

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Start to strengthen 
through the wrists.

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Great, then 
we'll find stillness.

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You're gonna inhale.

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Exhale, lift the right heel up.

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Think about keeping 
your right pinky toes dialed

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down towards the ground.

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Adding the left arm, inhale,

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left thumb up towards 
the sky, pinky down.

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Reach forward as if 
you're shaking someone's hand.

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And exhale, bring it all in.
Rounding through the spine.

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Good, inhale.

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Extend, expand.

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Exhale, draw it in.

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Pressing into the top of
your left foot for stability.

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Inhale, extend.

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Exhale, navel 
draws up to the spine.

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Beautiful.
Inhale, extend.

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And exhale, draw it in.

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One more, you got it.
Inhale, extend.

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And exhale, draw it in.
Squeeze, squeeze, squeeze.

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Try to touch your right 
heel to your right glute.

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Good and then release.

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Take a second here if you need
to rotate the wrists, you can.

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Okay, don't give 
up on those wrists.

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You know, maybe you're not used
to being on your hands so we

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can't expect it to just be 
like, oh, sensation free.

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We're gonna build some 
strength and stability there.

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Alright, resetting, 
finding that Tabletop.

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When you're ready, inhale in.

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Exhale, navel 
draws up to the spine,

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neck nice and long.

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Inhale, kick the left foot out.

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Let's keep the left toes 
on the ground here to start.

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We'll find that rocking
sensation front and back here.

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This is a great time to just
check in with your hands too.

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Also make sure that the upper
arm bones are rotating out.

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You want your elbow creases
shining towards the front of the

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room rather than being here.

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Just nice, mindful of placement.

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Then press into the 
top of your right foot.

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Here we go.
Inhale in.

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Exhale, lift up.

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Left heel, left toes dialing
down towards the ground so that

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hip can stay somewhat level.

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Lots of awareness here.

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We're not leaning into 
the right side of the body.

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We're pressing 
into both palms evenly.

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And then we can stay 
here working just the leg

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or let's add that right 
arm if you're ready.

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Inhale, extending forward.

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Try to keep that 
right shoulder plugged in.

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Hug the low ribs up and in.

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You're doing great.
Inhale.

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Exhale, bring it all in.

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No need to rush here.
Inhale, extend.

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Exhale, bring it in.

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Inhale, extend.

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Press into the top 
of your right foot.

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And exhale navel draws up.

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Inhale, extend.

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Exhale, draw it in.

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Inhale, extend.

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Exhale, draw it in.

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One more, finish strong.
You got it.

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Inhale.

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Exhale, squeeze and lift,
squeeze and lift.

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Definitely defying gravity here.
Squeeze and lift.

00:13:21.467 --> 00:13:25.071
Try to reach your left 
heel towards your left glute.

00:13:25.071 --> 00:13:26.606
Strengthening that hamstring.

00:13:26.606 --> 00:13:29.542
Yeah, baby.
Come back down.

00:13:29.542 --> 00:13:32.078
Awesome. Here we go.
Bring the big toes together.

00:13:32.078 --> 00:13:33.913
Knees as wide as the yoga mat.

00:13:33.913 --> 00:13:35.381
Send the hips back.

00:13:35.381 --> 00:13:36.883
Reach the fingertips forward.

00:13:36.883 --> 00:13:38.618
We're gonna tent pole the palms.

00:13:38.618 --> 00:13:42.055
That just is a phrase that means
put a little pole in the center

00:13:42.055 --> 00:13:44.157
of your palm, 
lift your wrists up.

00:13:44.157 --> 00:13:45.725
Keep your fingertips 
on the ground though.

00:13:45.725 --> 00:13:48.661
It's almost as if 
you're clawing into the earth.

00:13:48.661 --> 00:13:51.230
And then from here, we're gonna
draw the chin into the chest,

00:13:51.230 --> 00:13:52.932
but keep the wrist lifted.

00:13:52.932 --> 00:13:55.134
Should feel really good.

00:13:55.134 --> 00:13:56.822
Press into your pinkys.

00:13:57.726 --> 00:13:58.952
Even if the forehand doesn't

00:13:58.952 --> 00:14:00.773
come towards the earth, 
that's alright.

00:14:00.773 --> 00:14:02.942
Just allow the weight 
of your head to go here.

00:14:02.942 --> 00:14:05.344
Breathe into the low back.

00:14:05.344 --> 00:14:07.346
Breathe into the belly.

00:14:08.715 --> 00:14:10.717
So active arms.

00:14:17.690 --> 00:14:20.162
Beautiful, press in 
to the tops of the feet.

00:14:20.162 --> 00:14:23.196
Plant the palms, 
slowly rise back up.

00:14:23.196 --> 00:14:24.931
Walk the knees 
underneath the hip points,

00:14:24.931 --> 00:14:26.966
curl the toes under 
and as you're ready,

00:14:26.966 --> 00:14:29.602
follow your breath, 
hips up high and back.

00:14:29.602 --> 00:14:31.604
Downward Facing Dog.

00:14:36.142 --> 00:14:38.065
Inhale in deeply here.

00:14:39.378 --> 00:14:42.815
Exhale, nice cleansing breath
out through the nose or mouth.

00:14:44.526 --> 00:14:46.085
Good. Bend your knees.

00:14:46.085 --> 00:14:48.020
Inhale to look forward.

00:14:48.020 --> 00:14:49.689
Exhale to make 
your way to the top.

00:14:49.689 --> 00:14:52.024
You can crawl, 
baby step, hop,

00:14:52.024 --> 00:14:54.842
float, ragdoll.

00:14:56.195 --> 00:14:58.331
Feet together today,
really together.

00:14:58.331 --> 00:14:59.832
You're gonna zip 
up through the legs,

00:14:59.832 --> 00:15:02.602
feel this connection from the
arches of your feet all the way

00:15:02.602 --> 00:15:04.137
up through your inseam.

00:15:04.137 --> 00:15:06.855
Then bend your 
knees just slightly.

00:15:06.855 --> 00:15:09.509
Listen carefully, think about
lifting your hip creases up

00:15:09.509 --> 00:15:13.579
towards the sky so you feel a
little more spaciousness in

00:15:13.579 --> 00:15:15.715
the backs of the legs.

00:15:15.715 --> 00:15:19.585
Then clasp opposite elbow with
opposite hand and take a second

00:15:19.585 --> 00:15:21.220
here with the legs zipped up

00:15:21.220 --> 00:15:22.688
so you have to 
hold on to your balance.

00:15:22.688 --> 00:15:23.839
Squeeze, squeeze, squeeze.

00:15:23.839 --> 00:15:27.794
Take it to one side and
then the other, nice and slow.

00:15:29.896 --> 00:15:33.466
Keep thinking of lifting your
hip creases up high towards the

00:15:33.466 --> 00:15:35.468
sky, zipping the legs together.

00:15:38.638 --> 00:15:40.973
Protip, slow it down.

00:15:46.087 --> 00:15:48.347
Alright.

00:15:48.347 --> 00:15:49.348
Back to center.

00:15:49.348 --> 00:15:51.417
Go ahead and release it.

00:15:51.417 --> 00:15:53.629
Bend the knees generously.

00:15:53.629 --> 00:15:57.177
Tuck the chin and 
slowly roll it up.

00:15:57.177 --> 00:15:58.256
Enjoy.

00:16:01.177 --> 00:16:03.930
Squeeze the legs together.

00:16:03.930 --> 00:16:06.566
Open the palms forward.
Lengthen through the crown.

00:16:06.566 --> 00:16:08.707
Take a deep breath in.

00:16:08.707 --> 00:16:10.169
And use that exhale to

00:16:10.169 --> 00:16:12.405
relax your shoulders 
down, down, down.

00:16:14.270 --> 00:16:15.804
Great, lead with a thumbs here.

00:16:15.804 --> 00:16:18.511
Inhale, palms facing each other
as if you were holding a big

00:16:18.511 --> 00:16:20.379
beach ball up and overhead.

00:16:20.379 --> 00:16:22.691
Volcano pose.
Zip through the legs.

00:16:22.691 --> 00:16:24.250
Thumbs back,
pinkies forward.

00:16:24.250 --> 00:16:27.220
Go ahead and open up here once
you land so you can create more

00:16:27.220 --> 00:16:29.255
spaciousness in the shoulders.

00:16:29.255 --> 00:16:31.958
Now zip up through 
the legs, inhale in.

00:16:31.958 --> 00:16:34.460
Exhale, nice and 
slow palms kiss together.

00:16:34.460 --> 00:16:36.729
We're gonna slice 
right down the midline today,

00:16:36.729 --> 00:16:38.889
returning to 
this so nice and slow.

00:16:40.433 --> 00:16:43.302
Inhale halfway 
lift your version.

00:16:43.302 --> 00:16:46.510
Pull back with the hip creases,
reach forward with the crown.

00:16:47.773 --> 00:16:50.109
Exhale, soften and fold.

00:16:50.109 --> 00:16:52.211
Step the right foot back.
Just the right foot.

00:16:52.211 --> 00:16:53.679
Back knee lowered or lifted.

00:16:53.679 --> 00:16:55.147
Inhale, we rise up.

00:16:55.147 --> 00:16:58.317
Palms facing each other.
Reach for the sky.

00:16:58.922 --> 00:17:00.286
And then exhale, check it out,

00:17:00.286 --> 00:17:02.955
we're gonna send the
fingertips to the ground.

00:17:02.955 --> 00:17:06.626
Pull the left hip crease so
both legs are straight here.

00:17:07.910 --> 00:17:09.762
Then bend your 
right knee, step it up,

00:17:09.762 --> 00:17:12.298
come into that Pyramid Pose.

00:17:12.298 --> 00:17:14.233
Inhale to find extension.

00:17:14.233 --> 00:17:16.836
Lengthen the spine,
gaze forward.

00:17:16.836 --> 00:17:19.639
Exhale to soften and fold in.

00:17:19.639 --> 00:17:21.480
Take one breath here.

00:17:21.480 --> 00:17:24.277
If this is a little too much,
you can return to this runner's

00:17:24.277 --> 00:17:26.279
stretch that we know so well.

00:17:28.366 --> 00:17:31.417
Alright, big inhale in and out.

00:17:31.417 --> 00:17:33.853
Then we'll use the fingertips
on the earth and a connection to

00:17:33.853 --> 00:17:37.112
center to come right 
back down to a nice low lunge.

00:17:37.890 --> 00:17:40.393
Inhale, open the chest,
look forward.

00:17:40.393 --> 00:17:43.843
Exhale to plant the palms,
step it back to Plank.

00:17:44.497 --> 00:17:47.466
Inhale to look forward, 
come forward on the toes.

00:17:47.466 --> 00:17:49.368
Again, remember, you can 
always lower the knees here,

00:17:49.368 --> 00:17:51.437
but nice and 
strong in your core.

00:17:51.437 --> 00:17:52.505
Deep breath in.

00:17:52.505 --> 00:17:55.474
Exhale to lower all 
the way down to the belly.

00:17:55.474 --> 00:17:58.444
Inhale, Cobra, let it grow.

00:17:58.444 --> 00:18:01.681
And exhale to soften and fold
back down towards the earth.

00:18:02.493 --> 00:18:05.384
Curl the toes under inhale in,
keep your gaze down.

00:18:05.384 --> 00:18:07.653
As you exhale, 
press up to Plank.

00:18:07.653 --> 00:18:09.188
Super strong.

00:18:09.188 --> 00:18:10.056
Deep breath in.

00:18:10.056 --> 00:18:13.926
Listen carefully, exhale,
lower all the way back down.

00:18:13.926 --> 00:18:15.461
Inhale in, stay here.

00:18:15.461 --> 00:18:16.662
Toes curled under.

00:18:16.662 --> 00:18:18.755
Exhale, press up to Plank.

00:18:19.322 --> 00:18:20.533
Inhale in.

00:18:20.533 --> 00:18:21.934
Exhale, lower down to the belly.

00:18:21.934 --> 00:18:23.721
Last one, you got this.
You are strong.

00:18:23.721 --> 00:18:24.637
Inhale in.

00:18:24.637 --> 00:18:28.040
Exhale, power up to 
Plank and Downward Facing Dog.

00:18:28.040 --> 00:18:29.034
Nice work.

00:18:29.998 --> 00:18:31.488
Shake the head.

00:18:31.488 --> 00:18:33.076
Smell your armpit.

00:18:33.076 --> 00:18:34.175
Stay present.

00:18:35.881 --> 00:18:38.384
Alright, bend the knees.
Inhale to look forward.

00:18:38.384 --> 00:18:39.852
Exhale to make 
your way to the top.

00:18:39.852 --> 00:18:41.554
Feet together, really together.

00:18:41.554 --> 00:18:43.122
Zip up tight.

00:18:43.122 --> 00:18:45.625
Inhale halfway lift,
your version.

00:18:45.625 --> 00:18:47.593
Nice, long, beautiful neck.

00:18:47.593 --> 00:18:50.065
And then exhale 
to soften and fold.

00:18:50.065 --> 00:18:52.598
Fingertips come to the earth.
We step the left foot back.

00:18:52.598 --> 00:18:54.667
Back knee lowered or lifted.

00:18:54.667 --> 00:18:57.003
Inhale to rise up 
strong with your breath.

00:18:57.003 --> 00:18:59.205
Big inhale.

00:18:59.205 --> 00:19:00.969
Exhale, float it down.

00:19:00.969 --> 00:19:02.541
Fingertips to the earth.

00:19:02.541 --> 00:19:04.010
Peel back with 
the right hip crease,

00:19:04.010 --> 00:19:06.612
straighten the front leg.
Take your time here.

00:19:06.612 --> 00:19:08.447
When you're ready, 
step the back foot up and in,

00:19:08.447 --> 00:19:09.815
Pyramid Pose.

00:19:09.815 --> 00:19:13.344
Again, other option here would
be in your runner's stretch.

00:19:15.588 --> 00:19:17.857
Nice and grounded 
through their feet.

00:19:17.857 --> 00:19:20.192
Inhale, look forward,
find extension,

00:19:20.192 --> 00:19:22.730
a little bit of length.
Open up through the chest.

00:19:22.730 --> 00:19:24.672
Exhale to fold in.

00:19:25.865 --> 00:19:28.267
Nose toward the knee.

00:19:28.267 --> 00:19:31.112
That's just like the intention.
Don't worry if it gets there.

00:19:31.112 --> 00:19:32.838
Cycle of breath here,
in and out.

00:19:32.838 --> 00:19:34.603
Stay grounded through the feet.

00:19:39.351 --> 00:19:41.213
Then find a bend 
in that front leg,

00:19:41.213 --> 00:19:42.748
fingertips come to the earth.

00:19:42.748 --> 00:19:46.719
We kick the left foot back 
into that nice low lunge.

00:19:46.719 --> 00:19:48.954
Keep your core lit 
here as we open up,

00:19:48.954 --> 00:19:50.756
inhale, look forward.

00:19:50.756 --> 00:19:53.426
Exhale, plant the palms,
step it back.

00:19:53.426 --> 00:19:56.462
Shifting forward,
belly to Cobra.

00:19:56.462 --> 00:19:58.297
Nice and slow.

00:19:58.297 --> 00:20:01.434
Use an inhale to
open your heart, lift up.

00:20:01.434 --> 00:20:03.602
And using the 
exhale to slowly lower.

00:20:03.602 --> 00:20:05.905
Okay, here we go.
You can do this on your knees.

00:20:05.905 --> 00:20:07.173
Curl the toes under.

00:20:07.173 --> 00:20:08.007
Inhale in.

00:20:08.007 --> 00:20:10.576
Exhale, navel drives up 
to the spine as you press up,

00:20:10.576 --> 00:20:11.973
Plank.

00:20:11.973 --> 00:20:13.212
Top of a push-up.

00:20:13.212 --> 00:20:14.613
Great, inhale in.

00:20:14.613 --> 00:20:16.745
Exhale, slowly 
lower with control.

00:20:18.695 --> 00:20:20.206
Inhale in.

00:20:20.206 --> 00:20:21.892
Exhale, press it up.

00:20:22.912 --> 00:20:25.021
Inhale it at the top.

00:20:25.021 --> 00:20:27.080
Exhale, slowly 
lower with control.

00:20:28.418 --> 00:20:29.939
Inhale in.

00:20:29.939 --> 00:20:31.731
Exhale, press up, power up.

00:20:31.731 --> 00:20:33.719
This time quietly 
whisper to yourself,

00:20:33.719 --> 00:20:35.391
"I am strong."

00:20:35.391 --> 00:20:36.705
I am strong.

00:20:36.705 --> 00:20:38.265
Downward Facing Dog.

00:20:39.746 --> 00:20:42.735
Inhale lots of love in here.

00:20:42.735 --> 00:20:44.546
Exhale lots of love out.

00:20:44.546 --> 00:20:47.420
On your next inhale 
lift the right leg up high.

00:20:47.420 --> 00:20:49.897
Exhale, step it all the way up.

00:20:49.897 --> 00:20:52.430
Pivot on the back foot.
Warrior II.

00:20:52.430 --> 00:20:55.521
Leading with the left 
fingertips forward, up and back.

00:20:55.521 --> 00:20:58.035
Sink into that front leg.
Take up space here.

00:20:59.038 --> 00:21:00.918
Find your breath.

00:21:04.361 --> 00:21:07.233
Then inhale, reach the right
fingertips forward, up and back.

00:21:07.233 --> 00:21:09.068
Keep that front knee bent.
You got this.

00:21:09.068 --> 00:21:11.303
Strong and steady.
Peaceful Warrior.

00:21:11.303 --> 00:21:13.606
Listen carefully, 
hug the low ribs in.

00:21:13.606 --> 00:21:16.542
Right elbow's gonna come to
the top of the right thigh,

00:21:16.542 --> 00:21:18.611
left fingertips to the 
sky whenever you're ready.

00:21:18.611 --> 00:21:22.114
Big breaths,
strong legs, reach it up.

00:21:22.114 --> 00:21:24.503
Good, option to 
take their right fingertips

00:21:24.503 --> 00:21:28.187
to the inner arch 
of the right foot.

00:21:28.187 --> 00:21:31.023
Option to take the left
fingertips all the way forward.

00:21:31.023 --> 00:21:32.725
Nice bright line 
from the outer edge

00:21:32.725 --> 00:21:35.094
of the left foot 
to the left fingertips.

00:21:35.094 --> 00:21:36.428
Breathe deep wherever you are.

00:21:36.428 --> 00:21:38.664
Inhale, wiggle 
the left fingertips.

00:21:38.664 --> 00:21:41.083
Exhale to bring it 
all the way back down.

00:21:41.083 --> 00:21:43.569
Find your twist by taking the
right fingertips up towards the

00:21:43.569 --> 00:21:45.067
sky as you breathe in.

00:21:46.672 --> 00:21:49.426
And then use your exhale to
bring it back to the lunge.

00:21:50.176 --> 00:21:52.878
Plant, step the right foot back.

00:21:52.878 --> 00:21:58.083
Straight to Downward Facing
Dog or moving belly to Cobra,

00:21:58.083 --> 00:22:00.283
Chaturanga to Upward Facing Dog.

00:22:01.873 --> 00:22:04.557
We'll meet in 
Downward Facing Dog.

00:22:04.557 --> 00:22:06.559
Hips up high and back.

00:22:10.095 --> 00:22:11.263
You can also take Benji's

00:22:11.263 --> 00:22:13.595
version of Downward 
Facing Dog right now.

00:22:13.595 --> 00:22:15.267
(chuckles)

00:22:15.267 --> 00:22:17.716
On your next inhale,

00:22:17.716 --> 00:22:19.435
let's take the left leg up high.

00:22:20.806 --> 00:22:23.876
Exhale to shift it forward,
come all the way up.

00:22:23.876 --> 00:22:24.843
Pivot on the back foot.

00:22:24.843 --> 00:22:27.179
Lead with right 
fingertips reaching forward.

00:22:27.179 --> 00:22:29.682
Front knee stays bent, 
up and back, Warrior II.

00:22:29.682 --> 00:22:32.051
Strong.

00:22:32.051 --> 00:22:34.386
Back toes are turned in.

00:22:34.386 --> 00:22:37.823
We're working on this connection
from the base of the spine to

00:22:37.823 --> 00:22:39.558
the top being in a 
straight vertical line.

00:22:39.558 --> 00:22:41.493
So if you're 
leaning forward here,

00:22:41.493 --> 00:22:44.430
pull it back, my darlin'.

00:22:44.430 --> 00:22:46.804
Press into the outer 
edge of your back foot.

00:22:47.900 --> 00:22:49.068
So strong foundation.

00:22:49.068 --> 00:22:50.402
Now that we have 
the strong foundation,

00:22:50.402 --> 00:22:51.737
send the left 
fingertips forward,

00:22:51.737 --> 00:22:54.002
up and back, Peaceful Warrior.

00:22:54.002 --> 00:22:56.508
Tuck the chin slightly,
hug the low ribs in.

00:22:58.866 --> 00:23:01.413
Then navel draws in from center.

00:23:01.413 --> 00:23:03.985
We bring the left elbow 
to the top of the left thigh.

00:23:05.117 --> 00:23:07.075
Right fingertips 
up towards the sky.

00:23:07.987 --> 00:23:09.888
Extended Side Angle,
your version.

00:23:09.888 --> 00:23:13.893
You can stay here or maybe
bring the left fingertips down.

00:23:13.893 --> 00:23:16.328
Maybe right 
fingertips all the way up.

00:23:16.328 --> 00:23:19.531
Creating a nice line from the
outer edge of the right foot all

00:23:19.531 --> 00:23:22.434
the way through the side body
and out the right fingertips to

00:23:22.434 --> 00:23:24.236
infinity and beyond.

00:23:24.236 --> 00:23:26.005
Take a deep breath in.

00:23:26.005 --> 00:23:27.940
You got this.
Wiggle the right fingertips.

00:23:27.940 --> 00:23:30.596
Use your exhale to dial it all
the way back to the lunge

00:23:30.596 --> 00:23:32.111
right in to your twist.

00:23:32.111 --> 00:23:33.812
Right hand to the earth.

00:23:33.812 --> 00:23:35.281
Left fingertips towards the sky.

00:23:35.281 --> 00:23:37.416
Big breath in.

00:23:37.416 --> 00:23:38.517
Open your heart.

00:23:39.187 --> 00:23:41.720
And then exhale all the way out.

00:23:41.720 --> 00:23:44.723
Plant the palms, 
step the left toes back.

00:23:44.723 --> 00:23:46.458
Big breath in here.

00:23:46.458 --> 00:23:49.007
Exhale with control, 
lower all the way down.

00:23:51.230 --> 00:23:53.399
Squeeze your elbows in.
Here we go.

00:23:53.399 --> 00:23:55.701
On the breath, 
inhale, rise up, Cobra.

00:23:56.739 --> 00:23:58.037
And on the exhale,

00:23:58.037 --> 00:23:59.972
it crests and
falls with control.

00:24:01.707 --> 00:24:04.636
Awesome.
Slowly press up to all fours.

00:24:04.636 --> 00:24:06.578
You're gonna 
walk your knees wide,

00:24:06.578 --> 00:24:09.682
walk on the toes together,
and then curl them under.

00:24:09.682 --> 00:24:14.119
Then walk the hands in and we're
gonna slowly lift up knees wide,

00:24:14.119 --> 00:24:15.568
toes together.

00:24:16.889 --> 00:24:17.890
Cool?

00:24:17.890 --> 00:24:20.526
Alright, so we 
have options here.

00:24:20.526 --> 00:24:23.529
First option 
everyone should take,

00:24:23.529 --> 00:24:24.897
which is just 
to lift the corners

00:24:24.897 --> 00:24:26.197
of the mouth just a hair.

00:24:27.433 --> 00:24:29.601
Take a deep breath in.
Long breath out.

00:24:29.601 --> 00:24:31.737
Notice if you're dumping 
all of your weight into your

00:24:31.737 --> 00:24:35.040
fingertips, start to 
light up this energy that

00:24:35.040 --> 00:24:36.709
we've been cultivating 
through this whole journey.

00:24:36.709 --> 00:24:38.077
You got it.

00:24:38.077 --> 00:24:41.447
So the first thing you can do is
just to start to light up that

00:24:41.447 --> 00:24:44.885
energy and stay with like one
or two fingers on the ground.

00:24:46.418 --> 00:24:49.588
You might get to a place where
you bring your palms together,

00:24:49.588 --> 00:24:53.392
squeeze the heels together,
lift up from the pelvic floor,

00:24:53.392 --> 00:24:55.394
and we come here to a toe stand.

00:24:58.664 --> 00:24:59.755
Check it out.

00:25:01.033 --> 00:25:03.035
So we're here 
just working, working.

00:25:05.104 --> 00:25:06.405
Here working, working.

00:25:06.405 --> 00:25:08.507
Squeezing, squeezing, squeezing.

00:25:08.507 --> 00:25:10.943
Remember the 
squeezing of the legs right

00:25:10.943 --> 00:25:13.468
from that first Mountain?
Find that here, that lift.

00:25:14.613 --> 00:25:17.116
You can even lift your center
a hair and that might actually

00:25:17.116 --> 00:25:19.718
help, even though it 
seems counterintuitive,

00:25:19.718 --> 00:25:20.833
seems harder.

00:25:22.554 --> 00:25:23.572
Okay.

00:25:24.186 --> 00:25:26.024
And then we can 
take the palms forward.

00:25:26.024 --> 00:25:30.429
Third option and work in
an arm balance, Bakasana.

00:25:30.429 --> 00:25:34.166
So nice wide 
stance with the hands,

00:25:34.166 --> 00:25:36.402
upper arm bones rotate out.

00:25:36.402 --> 00:25:37.870
We're gonna send 
the gaze forward.

00:25:37.870 --> 00:25:40.105
All this work we've been 
doing of Dunda lengthening,

00:25:40.105 --> 00:25:42.141
lengthening, see ya, Benji!

00:25:42.141 --> 00:25:43.146
Love you.

00:25:44.777 --> 00:25:46.044
We want to keep the gaze out.

00:25:46.044 --> 00:25:48.853
If you keep the gaze in then

00:25:48.853 --> 00:25:50.920
you're gonna do a somersault.

00:25:52.117 --> 00:25:53.285
So we're breathing here.

00:25:53.285 --> 00:25:57.222
We're gonna work 
wherever we feel good today.

00:25:57.222 --> 00:26:01.293
And I'll guide you through 
the practice of Bakasana

00:26:01.293 --> 00:26:03.095
if we want to 
get a little taste.

00:26:03.095 --> 00:26:05.364
So upper arm bones 
rotate out, gaze forward.

00:26:05.364 --> 00:26:07.366
We lift the center, 
we walk the knees close

00:26:07.366 --> 00:26:09.419
into the armpit chest.

00:26:10.436 --> 00:26:14.940
All the work we do in the feet
so good for these asanas, right?

00:26:14.940 --> 00:26:17.042
It's not just your 
core and your arms.

00:26:17.042 --> 00:26:18.944
Alright, so wherever you are,
keep breathing.

00:26:18.944 --> 00:26:21.613
Nice, long, smooth,
deep breaths.

00:26:21.613 --> 00:26:22.915
If you want to give Crow a try

00:26:22.915 --> 00:26:25.317
let's walk the knees 
up towards the armpit.

00:26:25.317 --> 00:26:27.986
Keep the toes together and just
keep your gaze forward as you

00:26:27.986 --> 00:26:30.856
find this sawing 
motion front and back.

00:26:30.856 --> 00:26:31.623
Front and back.

00:26:31.623 --> 00:26:34.393
And maybe this is 
all we work with today.

00:26:34.393 --> 00:26:37.746
Working up a bit 
of tapas, a little heat.

00:26:37.746 --> 00:26:42.434
And then maybe you find, maybe
one foot comes off the ground.

00:26:43.363 --> 00:26:44.943
And then maybe the other.

00:26:44.943 --> 00:26:46.939
Keep breathing.

00:26:46.939 --> 00:26:47.606
You got it.

00:26:47.606 --> 00:26:49.374
Just notice where you 
are today and then maybe,

00:26:49.374 --> 00:26:51.376
maybe we lift the toes up.

00:27:01.453 --> 00:27:03.495
Play around just for a bit.

00:27:04.690 --> 00:27:07.204
And if you need to take 
a break, that's alright.

00:27:08.827 --> 00:27:10.829
Deepen your breath.

00:27:15.734 --> 00:27:17.903
And then if you're 
working in the Crow,

00:27:17.903 --> 00:27:19.805
Bakasana, go ahead 
and come back out.

00:27:19.805 --> 00:27:23.175
If you're in the toe stand,
let's meet everyone with the

00:27:23.175 --> 00:27:25.777
hands back on the earth.

00:27:25.777 --> 00:27:27.212
Then walk them out, out, out.

00:27:27.212 --> 00:27:29.214
Feel the stretch 
in the low back.

00:27:29.214 --> 00:27:31.783
We're gonna slowly bring the
knees back into the center,

00:27:31.783 --> 00:27:32.985
press into your toes.

00:27:32.985 --> 00:27:34.286
Protect the knees.

00:27:34.286 --> 00:27:37.055
Here we go, knees kiss, soft
landing and then we're gonna

00:27:37.055 --> 00:27:39.825
swing the legs to 
one side, any side,

00:27:39.825 --> 00:27:42.261
and send the legs 
out long and in front.

00:27:45.063 --> 00:27:47.666
Good, take the palms 
to the tops of the thighs,

00:27:47.666 --> 00:27:49.968
sit up nice and tall 
as you loop the shoulders,

00:27:49.968 --> 00:27:51.143
excuse me, forward, up and back.

00:27:51.143 --> 00:27:53.735
Deep breath in as you 
flex your toes with your face.

00:27:54.673 --> 00:27:57.809
And then exhale, point the toes,
slide your hands all the way

00:27:57.809 --> 00:28:00.681
down and bow inward.

00:28:01.747 --> 00:28:02.814
So we're not really going for

00:28:02.814 --> 00:28:05.350
like the peanut butter 
and jelly move.

00:28:06.307 --> 00:28:08.453
That's like O.G. yoga.

00:28:09.263 --> 00:28:11.123
Just going for 
a bit of a reverent bow

00:28:11.123 --> 00:28:14.156
and a gentle 
curvature in the spine.

00:28:15.193 --> 00:28:17.529
You can totally grab a hold,
go for the gold,

00:28:17.529 --> 00:28:21.131
but find what 
feels good, for sure, here.

00:28:26.305 --> 00:28:28.106
Okay, a few 
closing breaths here.

00:28:33.395 --> 00:28:35.881
If you have a little extra
time after today's practice,

00:28:35.881 --> 00:28:39.887
you might try 
ending with Nadi Shodhana,

00:28:39.887 --> 00:28:41.261
alternate nostril breathing.

00:28:41.261 --> 00:28:44.477
Particularly if it's 
towards the end of the day

00:28:44.477 --> 00:28:46.901
or if you're just 
feeling a bit anxious.

00:28:49.595 --> 00:28:51.060
I will link to it.

00:28:54.520 --> 00:28:56.034
Take one more deep breath in.

00:28:56.034 --> 00:28:59.071
Use your exhale
to slowly roll up, rise up.

00:28:59.071 --> 00:29:04.443
You can either come to lie flat
back position or cross at the

00:29:04.443 --> 00:29:06.258
ankles and sit up nice and tall.

00:29:15.687 --> 00:29:17.255
Take a second to scan the body.

00:29:17.255 --> 00:29:19.257
Notice how you feel.

00:29:31.903 --> 00:29:33.905
Then slowly 
bringing the palms together.

00:29:35.774 --> 00:29:37.776
Thumbs up to the third eye.

00:29:40.178 --> 00:29:42.256
Inhale lots of love in.

00:29:43.582 --> 00:29:45.978
And exhale lots of love out.

00:29:50.989 --> 00:29:55.994
I love this idea or just I love
when I remember on any given day

00:29:55.994 --> 00:29:59.798
that balance is 
my natural state.

00:29:59.798 --> 00:30:04.670
So this idea of 
coming home really to me,

00:30:08.507 --> 00:30:09.841
it just makes a lot of sense.

00:30:09.841 --> 00:30:11.877
I'm not trying to 
achieve my balance.

00:30:11.877 --> 00:30:14.529
I'm trying to return back.

00:30:16.285 --> 00:30:17.499
Back to it.

00:30:20.519 --> 00:30:22.387
Balance is my natural state.

00:30:26.140 --> 00:30:28.026
Let's take one 
final breath in together.

00:30:28.026 --> 00:30:30.028
Here we go, big inhale.

00:30:31.391 --> 00:30:34.759
And exhale to bow.

00:30:37.380 --> 00:30:38.300
Namaste.

00:30:41.226 --> 00:30:46.110
(upbeat gentle music)